RunningFrom 5K to marathon
Plans built around a specific goal time, zones from your own tests, and form prediction for race day.
Strength + endurance · one load
Your gym work counts
as much as your running
Your watch will log a strength session, but it will not feed it into the fitness model. Four runs and three sessions under the bar, and training status is computed from half your week — telling you fitness is rising while you can barely walk down stairs. Trenaio counts both on the same scale.
Calculators work without an account
A new service — launching in 2026
We have no user reviews yet and we are not going to invent any. Instead we show where the numbers come from: every metric has an explanation in the glossary, and every plan page says who it is NOT for.
One load for everything you do
🏋️ Strength🏃 Running🚴 Cycling🏊 Swimming🏅 Triathlon🧘 Mobility
Who it is for
For people who run and lift
If you train a single discipline, your watch is probably enough — and we are not going to pretend otherwise. Trenaio starts to make sense where you combine the barbell with endurance work, and none of the separate apps sees the whole picture.
Running
StrengthStrength, muscle, physique
Sets, reps, RIR and estimated 1RM. Load suggestions for your next session based on your history.
CyclingFTP, power, intervals
Power zones, FTP tests, load distribution and heart rate drift analysis on long rides.
SwimmingCSS and technique
Critical swim speed, swim zones and sets matched to your current level.
TriathlonThree sports, one plan
Balanced volume across swim, bike and run — without stacking fatigue into a single week.
RecoveryMobility and rest
Recovery sessions woven into the plan exactly when your data shows you actually need them.
The adaptation loop
Four steps that repeat every single day
You do not get a static PDF. You get a system that learns you and responds to what is actually happening in your body.
STEP 01
You log both kinds of training
Run, ride, swim — duration and perceived effort. Gym — exercise, sets, weight, reps and reps in reserve. Today you enter these by hand; importing a file from your watch is on the roadmap.
STEP 02
You tell us how you feel
15 seconds a day: energy, muscle soreness, stress, pain. Your answer carries the same weight as the numbers.
STEP 03
Everything goes onto one scale
Barbell and running are converted to the same load through duration and perceived effort. Only then do CTL, ATL and TSB describe your whole week rather than half of it.
STEP 04
The safety engine decides
Rules check load jumps, pain, readiness and your consents. The change reaches your plan together with the reason it happened.
Readiness
How you feel is part of the equation
Your watch does not know you had a brutal week at work, that your knee hurts, or that yesterday’s session left you wrecked. So we ask you directly — and treat your answer as a real signal, not a curiosity.
- Post-session rating — perceived effort, pain, execution quality. We compare it against the planned load and show you the gap.
- Daily check-in — four sliders, fifteen seconds. The plan works without it, just less precisely.
- Every change explained — you learn why the plan changed and what happens if you ignore the suggestion.
- Pain always wins — at a rating of 6/10 or above, loading sessions are blocked regardless of what every other metric says.
- Rules, not an oracle — decisions come from explicit formulas documented in the glossary, not from a model nobody can inspect.
How do you feel today?
Muscle soreness
Stress level
Pain / discomfort
Recommendation: high stress on top of elevated load from recent days is the pattern that usually precedes a drop in form. I suggest 3 easy days instead of the planned quality block. Your target form for the May race will not suffer.
7-day load: 412. Of that, 281 from the gym, 131 from running. Your watch would show only the second number.
One load
Why your watch cannot see half of your week
Watches compute training load from heart rate. Under a barbell your heart rate is low and the stimulus is enormous — so strength work either never enters the fitness model, or enters it weighted like a walk. The result: an app telling you fitness is rising while you can barely get down the stairs.
- Session RPE instead of heart rate — load comes from duration and perceived effort. The same scale works for a squat and for intervals.
- Where the fatigue came from — we show how much of your load came from the gym and how much from endurance work.
- Strength inside the same periodisation — it drops to maintenance when running volume peaks and disappears in race week.
- Zones from your own tests — HRmax, LTHR, FTP and CSS, not the “220 minus age” formula.
Features
What you get today
A list of things that work right now — not plans for the future. What is still missing is spelled out below, in the FAQ.
Adaptive training plan
4, 8 and 12-week plans built around your goal: 5K, 10K, half marathon, marathon, FTP, physique or general fitness. With deloads and versioning of every change.
Heart rate, pace and power zones
HRmax, Karvonen, LTHR, FTP, CSS — calculated from your own tests. Automatically updated after every new measurement.
Gym log
Sets, reps, weight, RIR and RPE. Estimated 1RM, progression over time, load suggestions for your next session.
Professional-grade analytics
CTL, ATL and TSB computed from your entire week — gym included. Plus plan compliance that distinguishes a skipped session from a shortened one, and a form projection for race day. Every metric has an explanation in the glossary covering how to read it and what to do about it.
Privacy under your control
Health data — resting heart rate, HRV, pain — requires separate, voluntary consent. Without it we simply will not store those fields: the API rejects them rather than saving them quietly.
Exercise library
Step-by-step instructions, common mistakes, substitutions for injuries, contraindications and animated diagrams showing correct body position.
A glossary without hand-waving
HRV, TSB, FTP, RIR — every term explained in plain language, together with how to read the values, what to do about them, and the misconception that most often surrounds them.
Integrations
Watch import — this is on the roadmap
Today you enter sessions by hand. We are not going to pretend otherwise. We are working on uploading files from your watch first, because the file belongs to you and does not depend on any manufacturer granting permission. Automatic API sync requires partner programmes we do not have yet.
FIT / GPX / TCX filesPLANNEDGarmin ConnectPLANNEDPolarPLANNEDSuuntoPLANNEDCorosPLANNEDWahooPLANNEDApple HealthPLANNEDHealth ConnectPLANNED
Pricing
Free while we are getting started
Everything is free during the launch period. Paid tiers arrive only when there is something worth paying for — and we will say so in advance, not on the day your card is charged.
Free
€0
Na start i do sprawdzenia, czy to dla Ciebie.
- Biblioteka ćwiczeń
- Gotowe plany treningowe
- Dziennik siłowni
- Dziennik biegania i roweru
- Strefy tętna
- AI Coach — czat — 20 / mo
Basic
PLN 29 / mo
Spersonalizowany plan bez analizy danych zdrowotnych.
- Biblioteka ćwiczeń
- Gotowe plany treningowe
- Dziennik siłowni
- Dziennik biegania i roweru
- Strefy tętna
- Plan spersonalizowany
AVAILABLE NOW
Pro Adaptive
PLN 59 / mo
Pełna pętla adaptacji: zegarek + samopoczucie + AI.
- Biblioteka ćwiczeń
- Gotowe plany treningowe
- Dziennik siłowni
- Dziennik biegania i roweru
- Strefy tętna
- Plan spersonalizowany
Premium
PLN 99 / mo
Dla startujących w zawodach i szukających formy na dzień X.
- Biblioteka ćwiczeń
- Gotowe plany treningowe
- Dziennik siłowni
- Dziennik biegania i roweru
- Strefy tętna
- Plan spersonalizowany
Not sure whether this is for you? See who our plans are NOT for →
FAQ
Frequently asked questions
Do I need a sports watch?
No. The plan works without one — it then relies on your post-session feedback, rating of perceived exertion (RPE) and the daily wellbeing check-in. A watch adds HRV, sleep and resting heart rate, which makes adaptation more precise, but it is not a requirement.
Do you actually use AI?
No, and we are not going to pretend we do. The plan comes from explicit formulas documented in the training literature — load from duration and perceived effort, exponentially weighted averages for fitness and fatigue, safety rules covering volume jumps and pain. Each of them is explained in the glossary. This has a practical advantage: when the plan changes in a way you do not like, you can check why, instead of being told that “the model decided”.
Why does my watch show something different?
Because it computes load from heart rate. Under a barbell your heart rate is low and the stimulus is large, so strength work either never enters the fitness model or enters it weighted like a walk. We compute load from duration and perceived effort, using the same measure for a squat and for intervals. If you train endurance only, the two numbers will be similar — the gap grows with the amount of gym work you do.
What happens to my health data?
Health data — resting heart rate, HRV, pain — is special category data and we process it only on the basis of separate, voluntary consent. Without it the server simply will not store those fields and returns an error rather than accepting them quietly. You can withdraw consent at any time in settings, and export or delete your data whenever you want.
Does the app replace a coach or a doctor?
No. Trenaio is a tool that supports training planning. It does not make medical diagnoses and does not replace a doctor, physiotherapist or personal trainer. If you experience pain, worrying symptoms, have a chronic condition or are pregnant, consult a specialist before training.
Can I combine running with strength training?
Yes — that is one of the main reasons this app exists. Hybrid plans account for the fact that a heavy leg session affects run quality two days later, and distribute sessions across the week accordingly.
What is still missing?
Automatic import of sessions from your watch — today you enter them by hand. A phone app. Notifications. A coach panel. We list these openly, because we would rather you knew before creating an account than after. Uploading files from your watch is what we are working on first.
Important disclaimer
Trenaio provides training recommendations computed from formulas documented in the training literature. Those formulas are simplifications — they work from the data you provide and can be wrong, especially when there is little data or the data is imprecise. The app does not diagnose or treat, and does not replace a consultation with a doctor, physiotherapist or coach. The final decision to complete any session is always yours. In case of pain, worrying symptoms, chronic conditions or pregnancy, consult a specialist. Read the full disclaimer →
See your week
in full
Answer a few questions about your goal and the days you have. You will see your first plan in under three minutes — with the gym counted into the same load.
No payment card · everything free during launch · delete your data in one click